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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 158.4
  • Total Fat: 1.5 g
  • Cholesterol: 60.0 mg
  • Sodium: 103.0 mg
  • Total Carbs: 16.6 g
  • Dietary Fiber: 4.8 g
  • Protein: 23.4 g

View full nutritional breakdown of Easy Steamed Fish Packets calories by ingredient
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Easy Steamed Fish Packets

Submitted by: CHEF_MEG
Easy Steamed Fish Packets

Introduction

Cooking fish or chicken in parchment-paper packets keeps the dish moist and tender, with no added fat. Plus, it's done in minutes! Cooking fish or chicken in parchment-paper packets keeps the dish moist and tender, with no added fat. Plus, it's done in minutes!
Number of Servings: 4

Ingredients

    2 leeks, thinly sliced
    2 red or yellow bell peppers, cored, seeded, and thinly sliced
    1 cup thinly sliced button mushrooms
    1 tbsp chopped fresh parsley, or 1 tsp dried
    1 tsp chopped fresh thyme
    1 pound sole fillets (or another white-fleshed fish), cut into 4-ounce portions
    2 lemons, zested and cut in half

Tips

The protein stays moist without any added fat, and the herbs and fish lend flavor to the vegetables. Be sure to slice your vegetables thinly to ensure even cooking. We used peppers, mushrooms, and leeks here; but you can choose your favorite vegetables. Thinly sliced peppers, asparagus, carrots, celery, onions, zucchini, and green beans are all good choices. Switch up the herbs and spices, too: garlic, basil, or oregano will all work well.
The best thing about this recipe: because everything is cooked in the parchment, cleanup is a breeze!


Directions

1. Preheat the grill or oven to 450 F. In a small bowl,
mix together the leeks, bell pepper, and mushrooms.
In another small bowl, mix together the
parsley and thyme.
2. Fold four sheets of 15" x 15" parchment paper
in half. Coat one half with nonstick cooking
spray and place on a baking sheet, uncoated
side down (if you have a griddle that fits across
two burners, you can use that in place of the
baking sheet). In the center of the sprayed side
of each piece of parchment, place 1 fish fillet,
one-quarter of the vegetables, lemon zest, and
herbs. Juice 1 lemon half over each mixture.
Fold over the left side of the parchment. Crimp
the edges to form a packet.
3. Place the baking sheet across two burners
on the stovetop and set to medium heat.
Once the liquid inside each packet starts to
bubble, transfer the pan to the oven. Bake for
8 to 10 minutes, depending on the thickness of
the fish. A general rule of thumb is 10 minutes
per inch of thickness.





TAGS:  Fish | Dinner | Fish Dinner |

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Member Ratings For This Recipe


  • Incredible!
    34 of 34 people found this review helpful
    My new favorite fish recipe! I used tilapia, a sliced red pepper, corn salsa, carmelized onions, oregano, lemon zest & juice, and fresh parsley. The veggies were cooked perfectly and the fish was moist and tasty. Husband also loves it - will definitely make again :) - 1/21/10

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  • Incredible!
    27 of 29 people found this review helpful
    I used foil and will include this as one of my go-to recipes! Thanks, Chef Meg! - 1/19/10

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  • 20 of 29 people found this review helpful
    Just FYI - I found my parchment paper in the "party and wedding" section at Walmart, NOT in the food section. I had to look high and low for it, but I found it. Like I said it was with all the wedding/party decorations and baking stuff. - 5/25/10

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  • Very Good
    19 of 20 people found this review helpful
    Delicious but.....

    I recommend that anyone making this dish first view the recipe video linked at the top of this page. The video makes the written instructions understandable. Also, it looked like she used just one sheet of paper in the video instead of 4 individual ones - more sensible I think. - 7/14/10

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  • Incredible!
    16 of 16 people found this review helpful
    I love this recipe and I love parchment paper! It was so easy to cook and so easy to clean up afterwards. Made with cod, baby bella mushrooms, carmelized onion, red pepper, dill, lemon, and pepper. Awesome! - 3/2/10

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  • 11 of 12 people found this review helpful
    Thanks for a recipe for fish! I used a pepper stir fry for a veggie. - 12/4/09

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  • Incredible!
    10 of 10 people found this review helpful
    nummy, nummy, yummy! Thank you Chef Meg for this wonderful dish! I'm eating it now. I used salmon but I also made more packets w/ tilapia for luch tomorrow! I used thyme and parsley and lemon juice - veges are leeks, zucchini, mushroom, onion and garlic. Thanks again! :) - 2/2/10

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  • Incredible!
    9 of 9 people found this review helpful
    I enjoyed this recipe. I have done a similar recipe with Chicken and vegies. I use foil. It is easy and cleanup is very easy - 6/23/10

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  • 8 of 12 people found this review helpful
    I do something similar using a nice piece of fish, either catfish, tilapia, salmon, etc. Though I chop up onions, roasted red pepper, some edamame, sometimes a bit of spinach and a touch of lemon pepper seasoning and a small squirt of kraft tuscan italian dressing. Wrapped in foil packs. YUMMO - 6/23/10

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  • Incredible!
    8 of 13 people found this review helpful
    I also wonder if using foil would work since parchment paper is only available for mega bucks at whole foods - 3/29/10

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  • Incredible!
    8 of 8 people found this review helpful
    I used carrots and celery with garlic and basil we all enjoyed it very much. Plan on using tis recipe again. Thanks - 3/16/10

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  • Very Good
    8 of 8 people found this review helpful
    Used zucchini, onions and red peppers with a Thai based seasoning. Served over brown rice with a side of steamed spinach. - 2/11/10

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  • 7 of 9 people found this review helpful
    I used salmon and it was great!! - 2/2/10

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  • Incredible!
    6 of 6 people found this review helpful
    OMG!! I cut all the veggeis and set out lemons, lims, white wine, and sun-dried tomatoes viangate and let my family amke their own. Hugs hit with everyoen. First meal eaten outside htis year and not the last, definelty recommend to everyone. - 4/20/10

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  • 6 of 9 people found this review helpful
    Didn't they mean "Place the UNsprayed side on a sheet pan. On the sprayed side of each heart, place one piece of fish" - - just a bit confusing - otherwise looking forward to trying this one out! - 2/2/10

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  • Incredible!
    6 of 7 people found this review helpful
    It was great! Did it with Tilapia (sp?) excellent. - 12/12/09

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  • Incredible!
    5 of 6 people found this review helpful
    I used Tilapia and cut the recipe in quarters to make just one serving. Was an exceptionally easy recipe to make for just one, and very tasty! - 9/17/10

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  • 5 of 6 people found this review helpful
    This is great, I used catfish, very yummy, low cal! - 1/11/10

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  • 4 of 5 people found this review helpful
    Outstanding. Why can't we brring Chef Meg home? - 2/25/10

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  • 4 of 10 people found this review helpful
    will definately try this, but with cod fillets mmmmmm! - 11/25/09

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  • Very Good
    3 of 7 people found this review helpful
    very good - 2/2/10

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  • 3 of 9 people found this review helpful
    Ive got to try this Ive microwaved tilipia and catdish its good - 12/12/09

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  • Incredible!
    2 of 4 people found this review helpful
    I luv this recipe, it sounds just perfect. - 6/18/13

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  • 2 of 5 people found this review helpful
    Excellent! - 6/23/10

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  • Incredible!
    2 of 4 people found this review helpful
    PERFECTION! - 6/23/10

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  • Very Good
    2 of 3 people found this review helpful
    fabulous ;^) - 6/11/10

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  • 1 of 1 people found this review helpful
    Excellent - easy and very flavourful. I used tilapia, green peppers, mushrooms and red onion. Spices basil and tye fish spice from epicure. Yummmmy - 11/30/12

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  • Incredible!
    1 of 1 people found this review helpful
    I modified this recipe a bit, topping the fish just with onion slices, a sprinkle of dill weed and drizzled with lemon juice...very tasty, and super easy! - 1/14/12

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  • Very Good
    1 of 1 people found this review helpful
    Awesome. Better than I thought it would be - 7/8/10

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  • 1 of 1 people found this review helpful
    I'm glad I watched the video first as directions didn't mention spraying the pan, but sounded very confusing. The heart thing just complicated things for a novice at this type of cooking so I was glad she said you didn't have to do that. Great way to save calories, time & cleanup too! - 7/4/10

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  • Incredible!
    1 of 1 people found this review helpful
    I used Al foil (I didn't have parchment), tilapia, frozen asparagus stir fry mix, and herbs from my garden (parsley, boxwood basil, and rosemary). Also added some garlic, a splash of soy, a splash of italian dressing and put a bit of leftover rice under the fish for a complete meal. Delicious!! - 6/28/10

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  • 1 of 2 people found this review helpful
    Unless there's an actual diagram of the packet-making, I just can't visualize it. Tried it once & the veggies were ultra crisp....not good. - 2/6/10

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  • This was superb! We used tilapia. Everything cooked perfectly, the fish was so moist and delicious. My 3 young children loved it, my dh forced himself to stop after 2 servings. This recipe is worthy enough to be in my weekly recipe list! - 3/25/14

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  • Just superb! I'll probably make this weekly with an extra for lunch or the next night, I used a mandoline so the slicing of onion, zuccini, yellow & red pepper was done in a flash and uniformly thin slices. I slivered some broccoli, seasoned the SWAI (the fish I had on hand) w/lemon pepper & Mrs. D - 3/17/14

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  • We used cod both time we have made it, with the yellow and red peppers, leeks and mushrooms. The fish comes out perfectly every time! - 2/4/14

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  • can't wait to try this recipe. it sounds yummie! - 10/17/13

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  • I used cod, spring onions, red pepper, and along with the other herbs in the recipe, dill and black pepper. I also added season all (didn't need it). The flavors melded together nicely. The video recommended not using a pepper like jalepeno but I roasted one, removed the seeds and sliced thinly. - 8/15/13

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  • try - 8/13/13

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  • I was led to believe that the lowest calorie white fish was 0.1 calorie per gram .. I think 250 grams is 4 ounces so therefore you have 250 calories before adding anything else to this recipe? and it's coming in on the chart at 158.4? Nada!!

    It's the BEST way of cooking tho'.. so all good there! - 7/25/13

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  • Sounds delectable, and nice and light for summer. Adding it to my list! - 7/25/13

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  • 0 of 1 people found this review helpful
    Anyone have a catfish recipe? - 7/25/13

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  • 0 of 1 people found this review helpful
    kraft tuscan ital dressing - 7/25/13

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  • FYI - you can use foil and your BBQ. Its a nice lower calorie alternative when everyone else is having burgers or sausage. Or if you just dont want to heat up the kitchen. - 7/25/13

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  • Great idea and so versatile. The best place to get parchment is Gorden Food Service they sell commercial baking sheet size sheets 16 3/8 x 24 3/8 (folded in half) in a packet of 50 for around $4.00 . It is called Pan Liners Quilon Coated Baking Sheets by Brown Paper Goods Company reorder # 162-50. - 7/10/13

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  • Very good and easy to make! - 6/20/13

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  • neat fish in a bag . - 6/18/13

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  • Besides using some strips of peppers I used some frozen veggies that I partially cooked in microwave before adding to the mixture. The result was the end product was a little too wet but the flavor was great. - 6/3/13

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  • This fish dish is perfect. Easy to fix, hard to mess up. I used zucchini, mushrooms, onion, garlic, Serrano pepper and herbs (basil, parsley and thyme) and lemon juice. I placed salt and pepper on the table for individual choice. Thank you Chef Meg!! - 4/27/13

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  • 0 of 1 people found this review helpful
    wish I had a 2 burner stove, and an oven would be nice too. Sounds delicious! - 4/26/13

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  • I am a fish eating groupie. My wife, not so much. I followed the directions & had 4 perfectly seasoned Tilapia dishes. My DW said it was "pretty good". Her usual comment about anything 'fishy' that doesn't have a shell is "Yuck". I splurged & ate 2 portions (No guilt. 2 portions = 317 calories). - 4/25/13

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  • T2 Diabetics can cut the carbs on this one down to 4 by using one thin thin slice of bell pepper, a few slices of the leek. And frankly a half a lemon works for a pound of fish fillets. No need for 2 lemons. - 4/25/13

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  • I like this method, have been using it for a while. I don't use nonstick spray, though with a lower fat fish it may be necessary. I cut two thin slices of lemon for each fish piece, put them down first. A few drops of white wine is my favorite liquid. Test doneness by pressing with your finger. - 4/25/13

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  • This should be 5 stars...but my IPAD entered before I saved. Incredible recipe...quick, easy, super delicious, and clean up was next to nothing! Next time, I'm going to make more so I can freeze. It's great reheated! (Per hubby ;-) ) - 3/3/13

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  • Yummy! - 2/15/13

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  • This is an delicious and super easy recipe, never fail!!!. I only cook my fish this way now, if I saute it stove top my whole house smells like fish for days :( ! This is fool proof and so easy. Thanks you - 2/11/13

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  • 0 of 1 people found this review helpful
    Nothing wrong with a little bit of added fat. I may try this with a pat of butter. - 2/9/13

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  • Incredible!
    0 of 1 people found this review helpful
    Excellent. Easy for the cook and fun for the diners. Hard to believe I've been cooking in parchment or foil packets for over 50 years. Learned in 7th grade Home Ec. It is reinvented regularly because it works and its versatile!! - 2/9/13

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  • i used foil instead of parchment paper very moist...def...a keeper.. - 2/9/13

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  • Easy. Fast. Delicious. I was concerned about Mr. Picky and Mr. Picky Junior wanting anything to do with this dish, as it has no garlic, cheese or butter. They loved it. The only thing I changed was shallots in place of leeks, olive oil in place of cooking spray, just juice no zest. Added S & P. - 1/6/13

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  • 0 of 1 people found this review helpful
    will try this dish but wanted to tell folks they can buy parchment paper in the dollar stores, a whole lot cheaper this way - 11/18/12

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  • Very Good
    0 of 1 people found this review helpful
    I love this type of recipe. Thank you for reminder. I shall try tomorrow. - 10/3/12

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  • 0 of 1 people found this review helpful
    Going to try this...what would be the cooking time for a chicken cutlet? - 10/1/12

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  • 0 of 1 people found this review helpful
    Having prepared fish in parchment numerous times, I'd love to know how the paper packets in this recipe come out looking so white, so pristine. I have to doubt the fish was actually cooked inside the packet in which it's presented in the photo. - 10/1/12

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  • 0 of 1 people found this review helpful
    Sounds like a hobo dinner to me except no potato. Also sounds very good! - 10/1/12

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  • I found this to be a quick and easy meal for the intire family for Sunday lunch. - 9/9/12

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  • easy and delicious. Tried it last night with family. They really liked it too. - 8/31/12

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  • Sweet thai chilli sauce on the fish and then red peppers, onion and green beans is also delicious! - 8/27/12

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  • O.K.
    0 of 1 people found this review helpful
    Would prefer other veggies like those described by CARADAWN. - 8/24/12

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  • Very yummy and easy to make. - 8/12/12

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  • Making it - again :) We like to use Orange Roughy - 7/24/12

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  • Absolutely delicious! Made with lentils, garlic, basil, mushrooms, and squash. With lemon juice and dill with salt and pepper. I left in the oven a little longer to make my veggies softer. Did with a side of yummy couscous. - 7/17/12

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  • Very Good
    0 of 1 people found this review helpful
    I make a version with tilapia, jarred salsa, fat free zesty italian dressing, and lemon juice. I use foil for the packets and serve it over rive. Very good! - 7/3/12

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  • Felt like a pro making this! It's so quick, easy, versatile, and it's easy to sneak in the veggies for the carnivores in the house. Made with tilapia, diced yellow peppers, mini slices of red peppers, and chopped kale. :) I've made this twice now and the husband-to-be loves it. - 7/2/12

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  • 0 of 1 people found this review helpful
    This is being but on my meal menu for this week. Yummy! - 6/24/12

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  • I've been doing this for a while now with salmon, it's how I got over my fear of cooking fish. I also make foil packets using chicken that can be put on the grill. Try slicing peppers & Onions and use salsa. Then when you open the packet sprinkle a lo-fat cheese (just a little). - 6/24/12

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  • Incredible!
    0 of 1 people found this review helpful
    Excellent recipe! Used halibut, asparagas, yellow and red pepper and red onion. Used a cooking sherry as the liquid. Yum! Looking forward to the left overs. Will definitely try with different fish and chicken. - 6/24/12

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  • YUM!!!!! I also used Tilapia and everyone loved it. - 6/23/12

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  • 0 of 1 people found this review helpful
    I have liked all kinds of fish. You could call me th "seafood queen" b/ i like all seafood. This \recipe sounds good and may fix it soon - 6/23/12

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  • 0 of 1 people found this review helpful
    Interesting, I will try parchment paper for other bundles that I fix. - 6/23/12

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  • Very good. I calculated WW points = 4 PointsPlus
    I will use this often. - 6/11/12

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  • Good
    0 of 1 people found this review helpful
    Can't wait to try this! - 6/8/12

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  • 0 of 1 people found this review helpful
    Great idea. We used to do this on the grill also.. and yes foil paper is a good substitute. But do spray the inside of the foil paper before placing the fish inside. - 6/5/12

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  • 0 of 1 people found this review helpful
    Does it still work ok if I only have electric burners? - 5/19/12

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  • 0 of 1 people found this review helpful
    Ooh, I know what dinner tonight is going to be! - 5/14/12

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  • 0 of 1 people found this review helpful
    Couldn't just an electric griddle be used? May be a good chef but someone needs to get her a good editor. - 5/5/12

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  • This was delicious! I used Orange Roughy instead and left out the leeks and added Zuchinni and Carrots julienne style. - 4/18/12

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  • thats awesome - 4/17/12

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  • love this, one of my favorites. - 3/26/12

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  • Very good! I would probably use foil next time as the paper didn't want to stay closed since it had so many veggies inside! - 3/15/12

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  • 0 of 1 people found this review helpful
    really enjoyed this - my son the emerging hospitality industry person assembled it and felt that we really should have used two colors of peppers instead of what we had which was just red. It was very tasty and pretty anyway. - 2/23/12

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  • I do this in the microwave - works great, and they're done in 3 minutes! - 2/14/12

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  • 0 of 1 people found this review helpful
    i will try - 2/7/12

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  • I used swai. Very good. I also used red and orange bell pepper, onion, and sliced baby bellas. Yum. I needed a touch more kick so I drizzled balsamic on it before eating. Very easy too. - 1/12/12

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  • My family loved it. - 12/12/11

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  • Very Good
    0 of 1 people found this review helpful
    I am always looking for low carb, low fat and high protein dishes, and this dish is right up there. - 10/17/11

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  • Found this in my "brand new" SparkPeople Cookbook. I made it with cod! Fantastic!! - 10/8/11

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  • This recipe was really fun to make and delicious. I did it with salmon. I will definitely make this again. My nephew helped me put it together, and we had a lot of fun doing it. - 10/8/11

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  • Incredible!
    0 of 1 people found this review helpful
    Wow I realy want to make these!!!!!!!! - 10/4/11

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  • Bad
    0 of 3 people found this review helpful
    Sounds DISGUSTING! I don't think this cookbook is going to very good; I'm basing it on the couple of recipes from it that I've seen! - 10/1/11

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  • Fast easy abduction elegant. Good company dinner that doesn't fail to impress. - 10/1/11

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